PR or ER

itsallaboutheL · 03-03-2008 6:11pm #1

Swole > Jakt

Hanley · 04-03-2008 12:44am

Looks liek there's a bit of muscle hiding under the padding!! Definately different to that average lard-a$$ you'd see anyway. It looks like you've thick enough joints. A good base to work from like.

the drifter · 04-03-2008 10:20am

and a limerick man at that.....ive replied to your PM lad

Hanley · 04-03-2008 1:26pm

the drifter wrote: »

and a limerick man at that.....

Can't be perfect I suppose...

itsallaboutheL · 04-03-2008 2:33pm

righto lets do this ****...............

Last nite approx 7 o'clock in worst gym ever!!

Was sick as a dog which wasnt a good start, my girlfriend came with me which didnt help either........

Arrived at gym having forgot gear bag, basically had a shake and a bottle of water....... i truely am a tit.

Really was genuinely very unwell but forced myself to do a bit of benching.

Ploughed straight cold as **** too sick to warm up

bench
Bar x 20
60kg x 10
70kg x10
80kg x 6
90kg x5
100kg x2
110kg x1
115kgx1
120kg absolutly buried, i was sick tho

95kgx2x5
90kgx3x5

Incline Bench 30 degrees
70kgx4x5

Close-grip bench
80kgx3x5
80kgx6.......lost track of what iwas doing quite delierious from sickness at this stage

Back to flat bench
60kgx15 as fast as possible

Flat DB bench
30kg bells triceps hanging off and close to projectile vomiting
2x8

Very sick decided to cut my losses, however ended up proping up a cow for two hours in the middle of a field at 1 in the morning so im counting that as static strenght work...haha

itsallaboutheL · 04-03-2008 3:25pm

right i've been reading over some logs and i think iv been grossly overtraining.....................and im giving up booze

Hanley · 04-03-2008 3:34pm

itsallaboutheL wrote: »

right i've been reading over some logs and i think iv been grossly overtraining

I wouldn't say that tbh. The volume might be a bit TOO high, but I don't think you're over training. I'd probably drop the flat back benching out (what's the goal with it? What's it going to achieve that hasn't been done already in hte session?) and also ditch the dumbbells (again, you're tired at this point, what are you gaining from them?).

Like look at m bench training for the last few weeks, it's been really high volume and I seem t obe getting great results.

the drifter · 04-03-2008 6:13pm

itsallaboutheL wrote: »

Very sick decided to cut my losses, however ended up proping up a cow for two hours in the middle of a field at 1 in the morning so im counting that as static strenght work...haha

dude...playing with cows is not going to increase your tricep strength!!

itsallaboutheL · 05-03-2008 12:01am

Hanley i meant returned to flat bench from decline, dont really have much of an arch anyhoo. dont know how to work on it...........................

Drifter to answer ur pm.........20...94kg

Tonight-Shoulders

Approx 50 mins in gym

Warm up
Clean and press
60kg 2x5
65kg x5
70kgx5
75kg x2
80kg x2 more of a Push press
Hang Cleans 60kg x10
End of Warm up......sweatyness

my Left Rotator cuff was a bit dodge from last night but warmed up okay
Shoulder Press
30kg 'bells
set1 10 reps
set2 9
set3 8
set4 6
set5 5
set6 5

Standing Behind the Neck Press
50kg
7 sets of 6reps
1 set of 3.5 lost it backwards on way up...very dodge

Close grip upright rows
50kg 4 sets of 8 reps farted horribly on last rep so left it at that

Bent Over Laterals
18kg bells 3sets 8 reps
16kg bells 12 reps

Finito went swimming .........it felt like more at the time

itsallaboutheL · 06-03-2008 12:49am

Warmup: 20x60kg hang cleans

Seated row
83kg 4x10

Pendlay rows
60kg 3x10
70kg 3x8
80kgx6
90kgx5
95kgx3
100kgx2
105kgx1 Poor attempt grip starting to go

Reverse grip bent over rows
60kgx10
70kg 2x10
80kgx10
80kgx7 ripped off a callous.....................

Single arm rows
40kg'bells
4 sets of 8 each side yes Hanley I did cheat and I was wearing a strap

Back was fine but my grip sucks

End transmission........

Hanley · 06-03-2008 1:03am

RE the rows... If you're doing them for your lats then there's nothing wrong with straps. If you're doing them for grip then you'd need to ditch the straps and up the reps! (form can be loosened somewhat too)

Leon11 · 06-03-2008 1:57am

You've a good base to work from in all fairness, some nice lifting numbers too.

What's with flat back benching? When I bench I'd always try to keep my back as flat as possible, I've seen lads arch themselves and almost push up from their shoulders if that makes sense?, you lads able to elaborate?

itsallaboutheL · 06-03-2008 8:20pm

right all my benching is flat except for over 110 which arches a bit
the mad arch dudes are powerlifters lifting mad arch weights

did 30 mins a cardio this moring and am in gym now

itsallaboutheL · 06-03-2008 10:49pm

Did SFA tonight......bout 40 mins on bike then one a the lads came in and i arsed around with Oly lifts and general banter with him for an hour...happy enuff tho needed a break and some light relief for a change

itsallaboutheL · 07-03-2008 2:12pm

Forty mins of cardio for breakfast! Good stuff, and attempted to do some ab work.........dunno who im trying to cod with the abs like!

itsallaboutheL · 09-03-2008 11:22pm

Nice bita cardio over the past few days............been messin around with abs and manbreakers and kinda dynamic routines........... pulled 185 yesterday. first time using a belt, felt wierd. thru on some straps and couldnt pull 190 which i found hilarious... am iv been doin a bit of benchin aswell lately..and just generally keepin everytin tickin over

itsallaboutheL · 12-03-2008 4:34pm

the cardio binge continues...............45mins on crosstrainer for breakfast.

Did very similar bench routine to the above on monday morning followed by squats monday evening.....

SQUATS went something like this.........

60kgx10
80kgx10
90kgx8
100kgx8
115x4x5
125x3x3
leg press 190llbs 4x8
havent squatted in over 6 weeks or more.... sore

itsallaboutheL · 15-03-2008 2:14pm

Righto this whole cardio binge not eating thing is a joke. i feel like shiiite and i keep eating crap at like 1 in the morning coz i starving, on the plus side iv dropper 1.5% bodyfat in a week.

my weight training has been a rather eclectic mix over the past week.

due to cardio induced insanity i managed to snatch 70kg without warming up (i dont train oly lifts by the by so im proud of this)

I also did 5 reps of the pec fly machine using all the weight think its around 230llbs once again due to cardio related mental issues.

this is just an example of what cardio is doing to my mind...........i even used that newfangled ab machine that make u look like ur trying to suck yourself off!!!!

Great Success......................:rolleyes:

itsallaboutheL · 15-03-2008 2:23pm

Also as of next friday will be back eating properly and back on the protein..... will also be absolutly wrecking the free weights section of every gym in sight as all iv been doing for the past week is keeping everything ticking over as am trying to keep weight down for medical....

itsallaboutheL · 17-03-2008 2:04am

45mins of cardio and three bottles of vino great success!

itsallaboutheL · 23-03-2008 9:00pm

oooooooooooookay sat was first day back lifting properly. been on an everything binge for the past few days but will be back to norm tomorow.

Sat in Mardyke for a change, nice gym

Squats TBH i ended up doing cleans squats benchs, military pressess, power sbatches, lat pulls, decline presses, close grips, pull ups, preacher curls and the kitchen sink

itsallaboutheL · 28-03-2008 12:29am

Righto

Tuesday went something like this

(6 close grip pull ups, supersetted with incline db curls 18kg-16kg) x 5 minimum rest

18kgx10x4 hammer curls
supersetted with

35kg ezbar curls to failure.

Wednesday

(INcline DB chestpress 30kg bells x10 supersetted with DB Flys 18kgx 8) x about 7/8

Pullovers x15 supersetted with odd kinda side by side close grip palms facing dumbell chest press

itsallaboutheL · 28-03-2008 12:35am

Thursday- quick leg session................

squats 135kgx3
130kgx5
120kgx6
110kgx5
100kgx5
90kgx5 I took no rest at all during these sets
80kgx10 and vomited!!!
70kgx6
60kg10 Great Success
50kgx5
40kgx5
30kgx5
20kgx5

itsallaboutheL · 30-03-2008 4:02pm

I have been unable to walk since thursday, i swear i did thoose squats in about 10minutes but it felt like an hour. i had one of the lads taking the plates off so it was literally no rest at all........ i really want to go in today but actually cant walk..........................................

am dying to find out my squat max, got 150 easy without a belt last week, apparently i went very low aswell so i figure 165 170 maybe..... i should really start squatting more than once a month haha;)

itsallaboutheL · 03-04-2008 10:23pm

monday
Bench
60kg x5
70kg x 5
90kg x 5
100kg x 1
110kg x 1
120kg x 1

(6 close grip pull ups, supersetted with incline db curls 18kg-16kg) x 5 minimum rest

18kgx10x4 hammer curls

Isometric contractions.............

Skullcrushers
40kg ez bar skullcrushers
close grip benches 80kg x 6 x 3

itsallaboutheL · 06-04-2008 10:44pm

Right i do actually go to the gym more than this thing says, but am too lazy to put stuff up!

This morning..........
25mins cross trainer,
cleans 10 60kg

Squats 130kg was supposed to be three sets of five however failed the first rep of the third set forwards, core went, had to fuk the bar off over by head before i got crushed and broke a 20kg plate................great success

Lost my nerve after that particular mishap and went swimming.....

This evening...
was loads a girls in gym so broke out the muscle vest hahaha

did very high intensity session......a bit willynilly tho

went in did
Bench
60 x 5
70 x 5
90 x 5
100x 1
110x 1
120 x 1 easy as pie delighted.......

100 x 6

90 x 8 got bored.........

Clean and press
60 x 5
70 x 3
80 x 2
85 x 2
87.5 x 1
hang cleans

60 x 2 x 8

Deadlifts explosive
130kg x 5 x 5

Shrugs
110kg 6 x 10

Upright rows mixed with hang snatches maybe 3 x 8

Other vain type things plus a swim.......and a good gawk off the ladies form me and the lads!!;)

itsallaboutheL · 06-04-2008 10:46pm

Ripped a load a skin off doin the deadlifts bloody girlyness ensued

itsallaboutheL · 15-04-2008 3:03pm

Righto Last night

Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x1
110kg x 1
122.5kg x 1 new pb... hooha

110kg x 3
110kg x 2
105kg x 5 last one slightly assisted
90kg x 8
90kg x 5
90kg x 5
90kg x 5
90kg x 4

60kg x 20.

Kinda started to get closer and closer on the nineties when my pecs started to tire.

Hang Cleans and press
60 kg x 5
clean and press
60kg x 2
70kgx 3
80kg x 5
85kg x 2

60kg hang cleans x 5

65kg powersnatch x4

half an hour spottin the lads on the bench

window cleaners or floor wipers or window wipers or whatever those ab things are called where you lie on your back with a loaded bar pressed above you whule bringing your feet up to touch each plate are called!!
quick swim

itsallaboutheL · 17-04-2008 5:29pm

cant really remember what i did tuesday

squats 125kg x 5 x 5

some paused leg curls

mmmmmmmmmmmmmmmmmmmmmmmmmmm

shrugs i think
some oly stuff
some abs

oh ya
standing behind the neck press
60kg

itsallaboutheL · 17-04-2008 5:35pm

did lots more tuesday but cant remember

last night. was v sore but craiced on.

Deadlifts

100 kg x 5
120kg x 5
135kg x5 x5

Bent over reverse grip rows
60kg x 10
70kg x 2 x 10
80kg x 2 x 8
70kg x 5 x 8

Penlay Rows
70kg x 10 got sick of em

Bicep stuff
Ab stuff

Swim stuff!!

itsallaboutheL · 22-04-2008 1:21pm

right once again my updating has lapsed considerably.........
on a brighter note i did 50mins on the cross trainer last night woot woot. considering droping some serious weight, well a stone.

Righto last night i........ benched so i did

60kg x 5
70kgx 5
90kgx 5
100kgx1
110kgx1
120kgx1
rest 30 seconds and...
120kgx1
rest 30 seconds and...
120kg x buried... ha.. nearly got it up in fairness
110kgx2
90kgx 5
90kgx5
90kgx5
90kgx5
90kgx5
90kgx5 nearly shat myself trying to lock iit out

bitta DB flys, incline DB press etc

50 mins on cross trainer, little bita abs

itsallaboutheL · 24-04-2008 8:01pm

Dis squats and deads tuesday, and some biceps drop sets which hurt.

Did back last night, bent over rows etc, i dunno im not as comfortable with them as i used to be, or possibly im too comfortable they just seem like an annoyance rather that an effort to do.

Clean and pressed 92.5 for the first time (well first time in my usual gym with tis lack of decent plates and ****ed up bar and old women etc).

Pretty happy with that, i know its only a teeny bit over bodyweight, (like a gram) butconsidering my form is cat and im recieving the bar at chin level im content enough.................its kinda got me thinking about powerlifting again, (lets face it ill never make an oly lifter) id kinda like to see what i could do if i was training in a decent gym the whole time where i could train with people who would push me (lets be serious its not like im gonna push anyone haha) ...........im loosing track of what i was saying............ am basicaly id like to give it a go but i dont want to walk in liftin like a pussy!!

Stats at the mo:
age 20
92 kg
still fat!

been gymming almost a year
bench: 125kg at the mo methinks but could prob push out more on a good day

Deadlift: 190kg
never really trained or tested this much

Squat: 160kg at last offering, say id just break parralell at 175 ish

Clean and press 92
snatch 75 odd maybe more

itsallaboutheL · 07-05-2008 5:39pm

Did a masive oly session the other day which is something i never do.. did an absoute ****load of hang snatches, i think i scared away the little skinnydude that was in the gym with me, due to the amount of noise i was making,
anyhoo yes
did about 30 50kg hang snatches,
10-15 60kg hang snatches

a few 70kg powersnatches, and a 75 which hurt, i thought i was after tearing off a shoulder blades or something!

Then did a nice few clean pulls, and suppersetted those funny floor wiper things i do with, bicep curls and cleans, for about 5 sets...

Easily the oddest session ive ever done but for sheer intensity the best

itsallaboutheL · 27-05-2008 3:09pm

Bench is annoying me.........max is at 127.5kg and going nowhere slowly. help?

Altho i've slightly changed the way i set up for the bench, re feet, upperbody etc and i fell stronger/ more stable. like i know before i start that 120 is def going to come up not a bother.

itsallaboutheL · 27-05-2008 3:10pm

just realised thats basically 3kg in well over a month which sucks

itsallaboutheL · 13-06-2008 5:09pm

volume training methink!

itsallaboutheL · 20-10-2008 3:32pm

Right im back.............still going nowhere slowly!!

To refer back to the last post. i did infact do volume training for a month, which basically consisted of 10x10 80kg benching which i bumped to 85 after two weeks, 10x10 reverse grip / pendlay rows (depending on mood) with some weight i dont care to remember, possibly 75-80kg, shoulder press, 24kg bells same reps, piece of pee so i generally did 10-15 sets followed by upright rows and bent over laterals, also did some other stuff.

Anyway i dont know what the results were as i capped off the month with a weeks boozing in a foriegn country just to ruin any progress i made. major regret.

Back to the present, have gotten fat again in the past month which sucks. But i seem to be back in the swing of things again, and im off the booze!

itsallaboutheL · 20-10-2008 3:40pm

Last night Chest plus little bit of bi's

Decline Bench,
bar x 30
50kg x 20
60kg x 10
90kgx 10
100kg x 7 x 6 x 6 x 6

Flat DB bench

34kg bells x 10 x 9 x 9 x 7 x 7 x 10 the last ones hurt and i got angry!

Hammer Strength Chest Press, odd looking yoke

20kg plates each side x 20
40kg plates each side x 14 x 14 x 13 x 12

Drop set
40kg plates each side x 18 (no idea how)
30kg plates each side x 8 i think maybe more
20kg plates each side x 12 " "
10kg plates each side x a lot

Alternating arm negative reps on smith machine

(i.e one arm fights the negative then use both to push the positive)
60kg
no idea how many i did but they hurt!

Db Flyes
20kg 3x6 was dying at this stage

Some bicep crap...
Steam Room.

itsallaboutheL · 21-10-2008 7:14pm

Last night BACK

Rack pulls from bottom pins

70kg x 20
100kg x 12
140kg x 6 x 6

T-Bar rows very strict form

55kg x 20
70kg x 16
100kg x 12
110kg x 3 x 10

Drop set
110kg x 8
100kg x 6
85kg x 8 ish methinks
70kg x about 5
55kg by pain followed by a quick puke!

Pendlay Rows
60kg x 10
70kg x 4 x 10

Reverse grip bent over rows
60 kg x 2 x 10

Hammer Strenght reverse close grip pulldowns,
(odd looking contraption incoperates a chest press on the opposite side)

50kg x 4 x 14

swim

itsallaboutheL · 21-10-2008 7:15pm

Today...............

65 mins on bike intervals.

Close grip pull ups supersetted with incline db curls

Cable Curls

Steam Room.............. Knackered

itsallaboutheL · 05-11-2008 6:51pm

i should really keep this updated

day before yesterday

BACk
Rack Pulls
100kg x 12
140kg x 5 x 8

Pendlay Rows

60kg x 10
70kg x 10
80kg x 5
90kg x 5
80kg x 8

Reverse grip bent over rows
70kg x 3 x 10

Lat Pulldowns supersetted with one arm rows.

itsallaboutheL · 06-11-2008 2:27am

Today odd workout

squats

60kg x 12
100kg x 8
110kg x 8
110kg x 8
120kg x 4

Overhead squats
60kg x 5
60kg x 3 x 10
60kg x 9 failed ten, wrist was flucked

Hang Cleans setted with high pulls 70kg

Close grip pull ups supersetted with curls (x5 sets) followed by preacher curls

Some other stuff

theres a new article on t-nation on crossfit saw a funny quote

"It's said that CrossFit makes men small and women hot"

Look up nicole carroll doing bodyweight overhead squats it proves half this theory!

itsallaboutheL · 08-11-2008 12:43pm

Last night
CHEST
Place was full of huge ****ers!

Incline bench
60kg x 10
70kg x 10
80kg x 5 x 5 no spotter couldnt push it..
70kg x 10

Flat DB bench
36kg bells
3 x 8
34kg bells
2 x 8
Incline 28kg
2 x 12

Incline Flyes
20kg dbs
4 x 10

Wierd flyes for upper pec
12kg dumbell
3 x 12 each side

HammerStrength Chest press
20kg each side x 20
40kg each side x 12
50kg each side x 16 x 12 x 12 x 10

Close grip push downs

38. something kg 4 x 12 plus drop set

itsallaboutheL · 14-11-2008 8:20pm

Goin to dub tom for the blacks match, my cuz is a member in TF Blanch might check it out sunday.
had a lazy week large amounts of essay writing (BEBO) didnt do much gyming

itsallaboutheL · 19-11-2008 11:34pm

Today
BACK
Rack pulls
60kg x 20
100kg x 12
140kg x 2 x 9
150kg x 8
150kg x8
150kg x 15 rest paused

Lat Pull downs
65kg x 20
75kg x 2 x 12
85kg x 6
85kkg x 8

T Bars

35kg x 20
65x 14
80x 14
80x 14
105x10

105x16

Pendlay rows
60kg x 12
80kg x 10
90kg x 6
80kg x 10
80kg x 10

Reverse grip bent over rows
70kg x 4 x 10

itsallaboutheL · 21-11-2008 3:13pm

Last night

LITTLE BIT OF EVERYTHING

Hang snatches,

50kg x a lot, did a bout twenty odd

60kg x 15 or so

Hang Cleans
60kg x 10 or so

Standing Mililtary Press

60kg x 3 x 9

Clean and Press
60kg x 15 as fast as possible

Overhead Squats

60kg x 3 x 6

Front squats

60kg x 8
80kg x 5

Triple Set
(12 single DB Front Raises + 12 Bent Over Laterals + Empty Bar press for 50 reps) x 4

Upright Rows
50kg 5 x 8

Dumbell Shrugs

Hammer Strength Reverse grip lat pull down type rear delt yoke

40 kg each side x 4 x 8

Floor Wipers Supersetted with Floor Presses
60kg

itsallaboutheL · 21-11-2008 5:36pm

Today
Projected session

Arms

4 x pint raises

followed by

Chest

3 x marlboro lights

itsallaboutheL · 23-11-2008 8:37pm

Westside for fat sick hungover bastards!

I Have the flu!

ME Lower! ish im very confused about this program, and dying sick

Deadlifts
80kg x 5
100kg x 5
110kgx 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 1
170kg x 1
180kg x 3/4s why am i so weak!!!

High Pulls
80kg x 4 x 6

Weighted decline sit ups
15kg x 4 x 8

Ab pull downs
not sure wat weight by 4 x 8

Lat Pull downs
80kg x 4 x 8
Coulda handled a lot more, will next week

kevpants · 23-11-2008 11:02pm

itsallaboutheL wrote: »

Westside for fat sick hungover bastards!

I Have the flu!

ME Lower! ish im very confused about this program, and dying sick

Deadlifts
80kg x 5
100kg x 5
110kgx 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 1
170kg x 1
180kg x 3/4s why am i so weak!!!

You're not weak! Way too many lifts there for my liking. Count how many total reps you did there before your max attempt vs my deadlifts last week. The run in to the max isn't a workout it's a warmup. You get the get the positive effects of the heavy single then a few heavy (but slightly lighter than your max) singles afterwards. I'd say you were knackered by the time you got to 180. Properly done I wouldn't be surprised to see 190 next week.

itsallaboutheL · 24-11-2008 7:42pm

ME head is fcuked! haha

Can anyone shed some light on why i cant pull for **** with a belt on?

kevpants · 24-11-2008 8:36pm

itsallaboutheL wrote: »

ME head is fcuked! haha

Can anyone shed some light on why i cant pull for **** with a belt on?

What went? Musta been grip. If you got 3/4's of it you're plenty strong enough to get it locked out.

PR or ER

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